DATE

2022/10/17 MONTAG Lessonplan

For time:
21-15-9:
Front squats (56/84 kg)
DB box step-overs (12.5/15 kg) (20 in)

TIMECAP: 12:00

DYNAMIC WARM-UP | 12:00
1 set:
200-ft DB farmers carry
20 BW step-overs
20 hollow rocks
150-ft DB front rack carry
15 BW step-overs
15 hollow rocks
100-ft DB overhead carry
10 BW step-overs
10 hollow rocks

PRE-WORKOUT SKILL WORK | 12:00
EMOM 12:
Min. 1 | :20 ring dip hold (top)
Min. 2 | :20 ring dip hold (bottom)
Min. 3 | 5 low ring transitions

FRONT SQUAT REVIEW AND WARM-UP | 12:00
3 front squat initiations
3 above-parallel front squats
5 front squats
5 front squats

3 sets:
5 front squats

STRETCHING | 5:00
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg